McGill Big 3 Exercises for Core Strength and Back Pain Relief

Published: June 11, 2025 By Dr. Nick Usui-Crook, Osteopath & Founder – Posture Blueprint, Osteopathy at The Glen

Dr. Nick Usui-Crook alongside Professor Stuart McGill and Joel Proskewitz during a session at McGill's foundational courses.

Understanding Core Stability and Back Pain

Low back pain is one of the most common musculoskeletal complaints worldwide.In many cases, reduced spinal stability and poor core control are contributing factors. That’s why we often recommend the McGill Big 3 Exercises to improve core endurance safely.

That’s where Professor Stuart McGill, a world-renowned spinal biomechanist and researcher, stands out. With decades of evidence-based research behind him, McGill identified a set of exercises—now famously known as the McGill Big 3 Exercises—designed to build core stability without aggravating the spine.

At Posture Blueprint, Osteopathy inside The Glen Shopping Centre, I often incorporate the McGill Big 3 Exercises and McGill’s foundational principles into our posture-based rehabilitation programs.

Osteopath guides a patient through a modified Bird Dog exercise, focusing on cross-body coordination and spine-safe extension.

🔍 What Are the McGill Big 3 Exercises?

The “Big 3” are three core stabilization exercises that help activate key trunk muscles while preserving neutral spine alignment—a concept McGill strongly advocates to protect spinal discs and joints from unnecessary stress.

1. Modified Curl-Up

• Targets: Rectus abdominis, without spinal flexion.

• Key Point: One knee bent, one straight. Hands under the low back to maintain lumbar neutrality.

• Purpose: Builds front-line abdominal endurance while sparing the spine from repetitive bending.

2. Side Plank

• Targets: Quadratus lumborum, obliques.

• Key Point: Elbow under shoulder, feet stacked or staggered. Maintain a straight line from head to heels.

• Purpose: Enhances lateral stability and core endurance without loading the spine vertically.

3. Bird Dog

• Targets: Erector spinae, gluteus maximus.

• Key Point: On hands and knees, extend opposite arm and leg. Minimize trunk rotation or arching.

• Purpose: Trains cross-body coordination and spine-safe extension control.

Performing a side plank from Stuart McGill's "Big 3" exercise series, emphasizing lateral stability and core endurance by targeting the quadratus lumborum and obliques. Elbow is positioned under the shoulder with feet stacked, maintaining a straight line from head to heels.

🧠 Why These Exercises Matter

According to McGill’s peer-reviewed research, these three movements activate critical spinal stabilizers without placing the lumbar discs at risk. He demonstrated that many conventional exercises (like sit-ups or back extensions) can cause repeated micro-damage to the spine when performed incorrectly or excessively.

Instead, the McGill Big 3 are about "building a resilient core that supports the spine under load"—not just for athletes, but for anyone seeking long-term spinal health.

The McGill Big 3 Exercises are designed not just to relieve pain, but to help people build a durable core capable of supporting everyday movement and load.

Spinal Health: A model spine illustrates the importance of exercises that activate spinal stabilizers without risking lumbar disc damage, emphasizing safer alternatives to traditional workouts.

🧍‍♀️ The Role of Neutral Spine in Posture Correction

McGill emphasizes that optimal movement and strength must begin with a neutral spine—a position that maintains the natural curves of the lumbar, thoracic, and cervical regions. When posture is compromised (e.g. slouched sitting, forward head posture, or hyperkyphosis), the core must work even harder to maintain spinal alignment.

At Posture Blueprint, I assess each person’s spinal mechanics and postural habits before introducing tailored core exercises. For individuals with scoliosis, back pain, or hyperlordosis, a one-size-fits-all program is not appropriate. That’s why the McGill method pairs beautifully with osteopathy: it respects spinal anatomy and builds gradual control from a stable foundation.

At Posture Blueprint, we evaluate spinal mechanics to create individualized exercise plans, integrating the McGill method with osteopathy for optimal spinal health.

🧾 Who Might Benefit From the McGill Big 3?

Evidence suggests these exercises may benefit those with:

• Chronic or recurrent low back pain

• Disc-related symptoms (e.g. bulges, herniations) when flexion-based pain is present

• Poor postural endurance (e.g. slumping during prolonged sitting)

• Spinal conditions like Scheuermann’s disease or postural scoliosis (as part of a broader plan)

  If you're unsure whether the McGill Big 3 Exercises are right for you, a brief assessment can help guide your plan safely.

⚠️ As always, exercise prescription must be individualised. Not all cases are suited to the McGill Big 3, and consultation with a qualified healthcare professional is essential before starting any program.

Osteopath assists a patient experiencing low back pain, highlighting the potential benefits of the McGill Big 3 exercises for improving postural endurance and managing spinal conditions.

🏥 How We Use McGill’s Work at Posture Blueprint

As an osteopath who has completed advanced training in Professor McGill’s methods, I integrate his approach into many of my posture and rehabilitation programs. Whether through hands-on care, posture re-education, or a personalised program featuring the McGill Big 3 Exercises, our aim is to help patients build a spine that’s strong, aligned, and resilient.

We often start with a Free 15-Minute Posture Analysis to determine if poor core activation or posture habits are contributing to your symptoms. From there, a 12-week posture and strength program can be designed for long-term improvement.

Integrating Professor McGill’s methods, an osteopath assesses sensitive vertebral segments at Posture Blueprint.

📍 Serving Glen Waverley & Surrounding Suburbs

Posture Blueprint is located inside The Glen Shopping Centre—conveniently accessible for residents of Burwood East, Wheelers Hill, Mount Waverley, and Vermont South.

If you're experiencing ongoing back discomfort or want a proactive approach to core stability, we’re here to help you get started safely.

Posture Blueprint, located inside The Glen Shopping Centre, offers convenient access to residents of Glen Waverley and its surrounding suburbs for proactive core stability and back discomfort solutions.

📞 Book Your Free Posture Analysis Today

Visit www.postureblueprint.com to claim your free 15-minute posture assessment. Or call us directly at (03) 8290 0228 to speak with our team.

📚 References

1. McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.

2. McGill, S. M. (2015). Back Mechanic: The secrets to a healthy spine your doctor isn’t telling you. Backfitpro Inc.

3. Kavcic, N., Grenier, S., & McGill, S. M. (2004). Quantifying tissue loads and spine stability while performing commonly prescribed low back stabilization exercises. Spine, 29(20), 2319–2329.